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Training Program
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Marathon
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100-Days to a Marathon
Day 050 - Footwear
20-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate.
Day 051 - Set Time Intervals
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 15-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 15-minute EN run at level 2 intensity.
Day 052 - New Weekly Pattern
115-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 053 - Specificity
Rest day
Day 054 - Strength Training
20-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes.
Day 055 - Longer Intervals
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 35-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 15-minute EN run at level 2 intensity.
Day 056 - Replace Energy
50-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
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